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For all us ectomorphs out there, this workout will be best for us
Barbell Bench Press
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3x12,10,10,8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Fly
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2x12 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x10,10,8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 30s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x25 reps |
rest: 60s
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Plank
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2x8 reps |
rest: 60s
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Machine Seated Tricep Dip
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3x8 reps |
rest: 30s
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Bench Dip
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3x8 reps |
rest: 30s
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Cable Lat Pulldown (Wide Grip)
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4x12,10,10,8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x12,10,10,8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 120s
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Cable Bicep Curl (Close Grip)
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12,10,10,8 reps |
rest: 60s
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Machine Seated Row
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3x8 reps |
rest: 30s
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Dumbbell Alternating Bicep Curl
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2x10 reps |
rest: 60s
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Hanging Leg Raise
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3x10 reps |
rest: 60s
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Rowing
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Plank
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1x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 30s
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Barbell Squat
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4x12,10,10,8 reps |
rest: 60s
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Dumbbell Lunge
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3x8 reps |
rest: 30s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 30s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x10 reps |
rest: 60s
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Machine Calf Press
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3x8 reps |
rest: 30s
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Barbell Shoulder Press
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4x12,10,10,8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell Upright Row
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3x10 reps |
rest: 60s
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Barbell Deadlift
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3x10 reps |
rest: 60s
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Rowing
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Plank
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1x8 reps |
rest: 60s
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